5 Laba imikhuba bayozuza inhliziyo yakho

Ungavuli lokudlela ngenhliziyo yami yonke. Ngokwe-American College of nezenhliziyo, isifo senhliziyo kuphakamisa 30% abantu ababulawa emhlabeni futhi sisalokhu siyimbangela ehamba phambili yokufa kwabantu e-United States. Iba ingxenye yaleli izibalo ebulalayo kungaba lula njengoba ukulandela imikhuba ambalwa enempilo.

Kubuyeketa ekudleni kwakho kanye nendlela yokuphila - indlela ezingcono kakhulu yokulwa nezifo zenhliziyo.

1. fibre zokudla

I fibre eziqukethwe kweminye imikhiqizo, asipheli kuphela izimangaliso ukuze kokudla esiswini yethu, kodwa futhi kuba nomphumela omuhle enhliziyweni.

Kwenzeka kanjani lokhu? Kuyinto impahla enkulu, ngokuvamile atholakala okusanhlamvu enempilo lonke, kusiza umzimba ukuze aphebeze amazinga cholesterol aphezulu, isifo senhliziyo, unhlangothi, ukukhuluphala ngokweqile abantu abanesifo sikashukela sohlobo 2. Empeleni, ucwaningo olwenziwa e-University of Leeds ngo-2013, wathola ukuthi ingozi izifo zenhliziyo sanciphisa kangcono zonke amagremu eziyisikhombisa fibre yokuqothulwa. Lokhu kufanele ukuba nidle, ngoba amazambane antioxidant-ocebile amnandi, organic ubhontshisi edamama neminye imikhiqizo eminingi.

2. Faka ekudleni amafutha enempilo

Ucwaningo olushicilelwe ku- by umagazini wezempilo waseBrithani, wathola ukuthi ukususwa elihlale fat amafutha polyunsaturated enempilo, okumahhadla namaprotheni atholakala emifinweni kungaqinisa imisipha yenhliziyo nemithambo ukunciphisa ingozi yesifo senhliziyo. Eyosiwe salmon zasendle for kwasemini noma ukufakwa ekudleni walnuts - indlela okumnandi ukuba ulwe nesifo senhliziyo.

3. Gcina yokuphila asebenzayo

"Kungakhathaliseki ukuthi kuningi kangakanani umzimba uthola kokuhlala isikhathi eside esimweni ehlezi ingase ibe nomthelela omubi impilo izitsha inhliziyo negazi," - uchaza uDebora Rohm Young Ph.D., umqondisi ucwaningo yokuziphatha Kaiser Permanente Southern California. Akumele ujoyine iqembu ukubhukuda ukuba esihle senhliziyo impilo. Daily isigamu sehora umzimba okujula naphakathi kuzosiza ukunweba inkonzo inhliziyo.

4. Zindla

Nakuba incazelo ubudlelwano phakathi ukucindezeleka nesifo senhliziyo kudingeka ucwaningo olubanzi, engene izimo eziningi kakhulu ezingemnandi kungabangela umonakalo ebalulekile esimweni sakho kwengqondo. "Lapho ukucindezeleka kuyinto ngokweqile, kungasiza ukukhulisa-high blood pressure, ukuthuthukiswa somoya kanye nezilonda," - uchaza Ernesto L. Schiffrin, udokotela omkhulu ongumJuda General Hospital iqanjwe Mnumzane Mortimer B. Davis Montreal.

5. Ungabhemi

Lokhu ukulutheka, efana usikilidi, unesibopho cishe ekufeni komuntu oyedwa ezinhlanu ehlobo e-United States futhi kuyimbangela ehamba phambili ezivikelekayo kokufa nezifo inhliziyo kuleli zwe. Nje luyakhukhumeza ambalwa kungadala kumiswa qwembe e nemithambo, okuyinto ke Uqinisa futhi kuvimbela ukuba igazi ligeleze inhliziyo nezinye izitho. Ukubhema kungase kube buhlungu nezicubu inhliziyo, ukunciphisa cholesterol kanye ngcono blood pressure.